Cover Your Bases Nutritionally

Whether you’re on or off the field, it’s important to fuel up wisely. Leading sports nutritionists across the country recommend potatoes as the go-to choice for fueling your body before or after a workout.

“To perform at your best, put potatoes on your plate,” says Dawn Jackson Blatner, RDN, CSSD, the nutritionist for the 2016 World Series Champion Chicago Cubs. Up to bat and gearing up for a grand slam? Here’s how potatoes can get you there.

FIRST BASE: CARBOHYDRATE - Carbohydrate is the primary fuel for your brain and a key source of energy for muscles. Your body’s stores of carbohydrate are limited and may be depleted even in a single session of intense and/or prolonged exercise. With a medium (5.3 oz.) skin-on potato containing 26 grams of carbohydrate, potatoes are a nutrient-dense carb.

SECOND BASE: POTASSIUM - A medium skin-on potato also contains 620 milligrams of potassium, an important electrolyte that aids in muscle, cardiovascular and nervous system function.

THIRD BASE: ENERGY - Adequate energy supports optimal body functions, and it’s critical to take in the appropriate number of calories to match the demands of your day. Potatoes are more energy-packed than any other popular vegetable, with a medium skin-on potato containing 110 calories.

HOME RUN! - Whether you lead an active lifestyle or compete with elite athletes, there’s an all-star potato option to fuel your body and brain throughout the day.

Here are a variety of ways to enjoy this nutritious vegetable:

DIY potato chips: Boil a russet potato for 5 minutes, drain, dry and cut into thin slices. Toss slices in a beaten egg white. Spray a non-stick pan with cooking spray and evenly space chips on the pan. Bake at 400 degrees F for 35 minutes, turning halfway through. Top with sea salt or a sprinkle of bleu cheese.

Season with new flavors: Spice up your baked or roasted potatoes with healthy toppings. Start with plain Greek yogurt as a good source of protein. Add a tablespoon of Sriracha and orange juice to a half-cup of yogurt, mix, and add a dollop on your potato. Or try Greek yogurt mixed with lemon, garlic, roasted red peppers and oregano.

Wholesome mashed potatoes: Mash your potatoes with a low-fat spread, Greek yogurt or skim milk for a creamy texture without all the extra calories.

Baked potato bar: Top a baked potato with ground turkey, salsa and light sour cream for taco night, or top your potatoes with tomato sauce, turkey pepperoni, Italian blend shredded cheese and other veggies for a pizza-style delight. Try topping half a baked potato with an egg. Crack an egg on top of baked potato half and bake for a few minutes more until egg is cooked, season as desired.

Grilled potatoes: Create a rub with onion powder, lemon pepper, paprika, sea salt and ground cumin and coat potatoes with a little extra virgin olive oil. Place the potatoes on a grill rack or basket for 15 minutes.

Breakfast hash: Add a tablespoon of olive oil in a skillet, add diced potatoes with bell pepper and onion, cover and cook on medium heat for 10 minutes. To serve with soft-cooked eggs, use a spoon and make 4 shallow depressions in the hash and carefully crack an egg into each hollowed-out spot. Cover the pan and cook eggs for 5 minutes, or until the whites are set and yolks are still runny. Variation: scramble four eggs and top your hash. If desired, top with hot sauce, a dash of tarragon, salsa or chimichurri sauce. (BPT)